With some esports tournaments lasting several hours, concentration can wane, and fatigue can begin to set in. This loss of focus can make split-second decisions more difficult, turning a potential victory into a devastating loss.
While we’ve heard of athletes taking pre workout formulas to boost energy levels before sport, what about gaming? If only there was something available to boost energy in a safe and effective manner.
Introducing the use of brain health supplements, pre workout formulas, or nootropics into your daily routine could be the solution for helping you to maintain a competitive edge. Plus they can provide you with a multitude of other benefits.
Not only are gamer-focused pre workout supplements safe to use, but they have been shown to:
- improve gameplay
- increase cognitive function
- boost energy
- support overall physical and mental health
As gaming becomes increasingly popular, it should come as no surprise that the use of health supplements and nootropics to improve gamers performance is on the rise in the esports world.
Keep reading to find out how supplements for esports can help boost energy levels, improve focus, and, ultimately, enhance performance.
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How do they work?
The key purpose of supplementation in esports is to improve cognitive function and overall wellness. They can also help keep your brain health in check for optimal gameplay.
When we’re feeling at our best, our reaction times, focus, and concentration improve, as do our energy levels. For any elite-gamer, this is the winning combo.
The pre workout supplements that have been designed for esport participants are formulated to provide gamers with the right blend of ingredients to give them an extra boost.
Ready for an energy boost? Energy drinks redefined
Energy drinks have long been a go-to for gamers, providing quick energy boosts. These are most commonly used to help keep gamers awake through lengthy periods of gaming.
A range of pre workout supplements that have been designed for gamers combine vitamins that aim to go beyond energy drinks.
However, although the endless varieties of gamer-targeted multivitamins and supplements on the market contain an impressive list of ingredients, you’re probably already getting most of them already if you are following a healthy diet.
It is important to choose a supplement that fills the gaps that your lifestyle creates. Given that a large proportion of a gamer’s time is spent indoors, you may be deficient in Vitamin D. Opting for a formula that contains this all-important vitamin will help keep your bones and muscles in check, allowing you to perform better.
Calories and gamer nutrition
Humans need food to survive, it’s the fuel that we ingest to give our bodies energy. The amount of energy in an item of food or drink is measured in calories, and each individual requires a unique number of calories to maintain our current weight.
If we overconsume calories, we will gain weight. And, if we don’t eat the number of calories that our body requires to maintain our current weight, we will begin to lose weight. We may also begin to feel lethargic if we’re consistently consuming too few calories.
In order to avoid lethargy, gamers must ensure they’re consuming enough calories, preferably derived from healthy whole foods.
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Protein
Proteins are macronutrients that are made up of chains of amino acids. When we digest protein, our bodies break them down into amino acids. These amino acids are then used to build and repair cells and body tissues (e.g. muscle, hair, skin, and organs).
Protein is also used to:
- create hormones
- synthesize neurotransmitters
- regulate body processes to maintain fluid balance
- help deliver nutrients to the body
Neurotransmitters are chemical messengers that carry information from one neuron to the next. They, therefore, play a vital role in allowing us to move, create, focus, and learn. Of course, these are all important elements for performing at an optimal level.
The best protein sources contain what is known as “complete protein”. These contain a sufficient amount of the essential amino acids that our bodies require to function. Such proteins include beef, chicken, pork, eggs, dairy, quinoa, and pea protein. Processed meats, such as sausages, should be avoided as they contain preservatives, fillers, and high amounts of sodium. All of which have been associated with high blood pressure.
The best protein sources are the ones that contain a “complete protein”, meaning they provide sufficient amounts of all the essential amino acids our bodies require. Examples include beef, poultry, pork, dairy, eggs, quinoa, and pea protein.
Processed meats (sausage, bacon, canned meat, beef jerky, etc.) should be kept to a minimum. This is because they often contain added fillers and preservatives as well as high amounts of sodium.
Carbohydrates
Carbohydrates, also known as carbs, are one of the main fuel sources for the body. They are converted in into glucose, which is used to fuel the cells in the body.
Carbs can be found in a wide array of foods such as bread, rice, cereals, and pasta. They are often criticized by weight loss program advocates, but they do provide our bodies with the energy we need. It’s important to focus on consuming foods that contain healthy carbohydrates, though.
If you are consuming too many simple carbohydrates, such as the sugars present in candy bars and processed cookies and cakes, you will experience spikes in blood glucose levels. This can lead to reactive hypoglycemia. Hypoglycemia is when the body reacts to the high sugar levels by releasing a large amount of insulin to try to remove the glucose from the blog stream. Hypoglycemia will make you feel lethargic and sluggish, and make it more difficult to focus.
To avoid the negative effects of consuming unhealthy carbohydrates, focus on high-carb foods such as:
- fruit
- vegetables (leafy greens in particular help improve blood flow to the brain)
- whole grains.
These will provide you with slow-burning energy, without causing spikes in blood sugar levels.
Complex carbohydrates, such as quinoa and brown rice, contain fiber which helps to support digestion. This is important for those competing in esports tournaments, as any digestion-related discomfort can be an unwanted distraction.
Fat
Fat is an important source of energy for the body, and provides us with the fatty acids we require, that the body cannot make itself. It also helps the body to absorb Vitamin A, Vitamin D, and Vitamin E. It also plays a vital role in joint health and hormone production.
Like carbohydrates, fat has also been subject to its fair share of hate over the years. However, it is a necessary component of a healthy diet and is perfectly good for you as long as the serving size is appropriate. There are healthy sources of fat, such as avocados, olive oil, and fatty fish (e.g. salmon).
Sugar
As a nation, our battle with sugar is ongoing. According to the American Heart Association, American adults consume an average of 77g of sugar daily, which is more than three times the recommended amount for women.
Unfortunately, refined sugars seem to be virtually unavoidable. They are added to almost all processed foods available to buy, even in foodstuffs that wouldn’t strike us as sweet treats.
The problem with sugar is that it doesn’t contain any micronutrients. Instead, it can spike blood sugar levels and disrupt our energy levels. It’s also a contributor to diabetes, obesity, and other specific diseases. It’s also incredibly easy to overeat, as it isn’t very filling.
To keep your mental and physical health in check, it’s recommended that you limit your sugar intake. Sugar cravings can be satisfied by opting for a piece of fruit. This provides micronutrients, fiber, and water, in addition to tasting sweet.
Hydration
Given that humans are composed of around 60% water, it should come as no surprise that hydration is incredibly important for our health. Water is used in many biological processes, so making sure that we stay hydrated is crucial for ensuring top performance.
Failing to consume enough water can lead to issues such as:
- headaches
- impaired focus
- fatigue
- difficulty concentrating
All of which will impact your ability to game.
The U.S. National Academies of Sciences, Engineering, and Medicine recommend that about 15.5 cups (3.7 liters) of fluids a day for men is an adequate amount and about 11.5 cups (2.7 liters) of fluids a day for women.
The more active you are, the more you will sweat, so the more water you will need to consume to replace the fluids lost.
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The best pre workout supplement ingredients for esports supplements
Those who follow a healthy diet, get adequate sleep each night, and soak up enough sunlight each day, are less likely to require supplementation.
However, sticking to the ideal routine and enjoying a perfect lifestyle often isn’t possible. Therefore, there are a few pre workout supplements that are likely to benefit those looking to optimize their health and wellness for optimal esport performance. Below is a list of ingredients that you should look out for when choosing a pre workout supplement or pre workout formula. Just make sure to read the fine print, to ensure the pre workout ingredients contained are suitable for your goals:
Vitamin D3
Vitamin D deficiency is very common. Although Vitamin D is naturally produced by the body, it needs sunlight exposure to achieve this. Given that gamers spend a lot of their time in front of screens, in darkened rooms, exposure to sunlight is limited.
Therefore, as a gamer, it might be wise to add Vitamin D supplements to your diet. This will help keep your immune system and bone health in check, allowing you to keep battling onscreen.
Fish oil
To get enough omega-3, you need to be eating a variety of foods, including oily fish and nuts and seeds. If you’re not eating enough of these types of food, it’s likely that you’re not getting enough omega-3.
Omega-3 can potentially reduce cholesterol and encourage heart health. There is also strong evidence that suggests that supplementing with fish oil can help to improve short-term memory.
There is also evidence to suggest that a decrease in the consumption of omega-3-rich foods is associated with an increased risk of age-related cognitive decline and the development of problems such as Alzheimer’s disease.
You’ll find that many brain health supplements contain fish oil, as well as other useful ingredients.
Ginseng
There are multiple clinical trials that have shown that Panax ginseng supplements can improve cognitive function and reduce fatigue. If you’ve found yourself feeling tired and lacking focus during a game, ginseng could be your new best buddy.
In traditional Chinese medicine, ginseng is used to increase strength, increase blood volume, and promote life and appetite.
Caffeine
You’ve binged one too many episodes on Netflix, turned the light out too late, and slept through your alarm, only to wake up on competition day feeling groggy and lethargic as you haven’t had enough sleep. Feeling as you do, it’s unlikely that your mental performance is feeling at an all-time low. Who to turn to, but the tried and tested favorite: coffee.
The natural caffeine present in coffee works to counteract tiredness, helping to keep you awake and alert while gaming. However, be aware of your limits! Don’t consume too many mugs of coffee. High doses of caffeine will leave you feeling shaky and anxious, which may affect your gameplay.
What about snacks for an energy boost?
It’s true that a rumbling stomach and pangs of hunger are likely to distract you from gaming. Additionally, low blood sugar levels may leave you feeling tired, shaky, and dizzy. Not the ideal combination for ensuring those brain cells are working at their best!
Healthy snacks such as nuts, dried or fresh fruit, and veg sticks are quick and easy to consume. Plus, they’ll keep your hunger at bay, allowing you to concentrate on winning!
The bottom line on supplements for esports
To set yourself up for esport tournament victory, ensure that you get enough sleep, follow a healthy, wholefood-filled diet, and stay hydrated. This will help to keep your reaction time quick, your brain health optimal, and your physical health in check.
For an added boost, why not try adding a pre-workout supplement to your diet? Packed full of the nutrients you need to optimize your mental energy, taking a gamer-focused supplement might just give you the edge you need to win those all-important points.
Up your game with Blackwolf
When you need a good supplement to use as a pre-workout, then look no further than Blackwolf.
Not only does it come in tasty flavors such as blue raspberry, apple and fruit punch, but there is also the added bonus of no crash nor jitters. With Blackwolf you can expect:
- Boosted energy levels
- Increased endurance
- Improved focus and concentration
All are packed with 11 key ingredients to provide you with the elements you need, without any side effects or fillers. It’s a cutting-edge formula, free from caffeine (fruit punch) and vegetarian/vegan friendly too.
There is something for everyone to get on board and experience the great results Blackwolf can offer.
